Benzo Withdrawal Is Mostly About Avoidance

There are many cures in medicine. Antibiotics cure infections. A cast cures a broken bone. Surgery cures some problems. Even chemo, as nasty as it is, seems to cure some cancers. But there isn’t anything we can take that will cure benzo withdrawal. It’s a wait-it-out kind of a thing. And the wait can get long and exhausting. What can we do while we are waiting to be well? We can do our best to avoid the things that rev up our symptoms or hampers our healing.

Let’s look first at the GABA receptors. It’s thought that the use of a benzodiazepine degrades some of these receptors, essentially turning them off and making it impossible for our bodies and minds to be calm and relaxed. We’ve got damaged receptors that we need to treat with respect. That means we avoid anything that works on GABA receptors, giving them plenty of time to rest and repair themselves. We avoid alcohol, chamomile tea, benzodiazepines, Z drugs, kava kava, kavinace, phenibut, valerian, and any other substances that are GABA agonists.

We also avoid ingesting food (or substances in our food) that cause an increase in benzo withdrawal symptoms. Some of the main culprits are sugar, colorings, caffeine, preservatives, additives, and of course, MSG, which can be neatly hidden in plain sight, called by innocuous names like “natural flavoring.” (You may want to google all of the names that MSG goes by.) Avoiding these things can be easily done if you eat whole, fresh food, (preferably organic) and you drink water (preferably filtered, no fluoride or chlorine.) Gluten can cause a reaction for some people, and it’s thought to cause leaky gut, which can be bad for our brains. If a certain food makes you worse and you can substitute another food to get what your body needs, that’s great because it’s important to get proper nutrition so that we can heal.

Avoid things that vibrate, such as lawnmowers, blenders, vacuums, and motorcycles. Even driving/riding in a car for long distances can bring on an increase in symptoms. (I found out the hard way.)

Avoid drama (stress) while you are in benzo withdrawal. (Avoid it too, once you heal!) We can’t regulate our emotions very well while we are recovering from the damage caused by a benzodiazepine. That means we need to keep a safe distance from people, places, and things that disturb us. Otherwise, we may have an increase in withdrawal symptoms. (This doesn’t mean to live your life in your bedroom with the drapes drawn. It means to be kind and loving to yourself and to limit your exposure to drama/stress.)

Vigorous exercise is another thing that we do better to avoid. Many of us become exercise intolerant while we are in benzo withdrawal. Gentle walking and stretching is usually enough movement for us as our CNS settles down.

Medications, both over the counter and prescription, often make us feel worse. Some are even dangerous, such as fluoroquinolone antibiotics and some pain meds (opiates) when taken in combination with a benzodiazepine. Avoiding unnecessary medications is a good idea in benzo withdrawal. Avoiding unnecessary medical procedures is a good idea as well.

Vitamins and supplements can cause an increase in benzo withdrawal symptoms. People report that vitamin D, B, and magnesium can spell trouble for us. Epson salts baths have even been known to flare up symptoms due to the magnesium.

Avoiding extreme temperatures can help us feel better as our receptors heal. Heat is a trigger for an increase in symptoms, as are freezing temps. Do your best to limit your exposure to harsh conditions.

Dryer sheets, air fresheners, perfumes, and scented candles, and paints can give off chemicals (VOCs) that aren’t healthy for the brain/body. Do your research and find out if you are using products that may be damaging your central nervous system.

This is not an exhaustive list. It’s a list to help you begin to discern ways in which you can avoid things that might make you feel worse or even slow down your healing. Some people may be able to tolerate things that are on this list, everyone’s experiences are unique. Do what is best for you.

With such a long list of things to avoid, it may sound as if our lives are very small; that we are unable to do so many “normal” things. In some ways this is true. We can’t just go out and engage in things we did before benzo withdrawal. However, even within the new parameters that we find ourselves operating under, we can live large lives. By that, I mean, we can live with our hearts wide open. We can learn to love more, forgive more, and accept life on life’s terms more. We can learn to be more kind and gentle with ourselves, and with others. If we do those things, our lives aren’t small at all! They are enormous, for those are enormously important things to do. Which brings me to the last thing to avoid. Self-pity. I didn’t do a great job of that in the beginning of my recovery, as you can see by some of my early posts. I also struggled with self-pity during my setback. I was angry at God and the world for allowing me to suffer. But when I was able to maintain a more positive and accepting outlook, I suffered less, both mentally and physically. Avoiding negative emotions is hard in benzo withdrawal, I know. With a damaged brain, we aren’t able to think clearly or have control over our emotions. However, we can do our best to be present with what is, and to embrace life as best as we can, knowing that one day, our suffering will be behind us. We will turn the corner and there will be a new chapter in life waiting for us. And it will be so incredibly wonderful that we will forget this season of suffering.

Please feel free to leave a comment to tell us the things that you are avoiding in benzo withdrawal in order to feel better.

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22 Comments

Helen
on March 1, 2018 at 8:45 am

Glad you’re back! I felt your posts were the only thing that provided hope on my journey while the medical professionals stared at me with helpless blank looks on their faces or worse, telling me I was wrong. As for things to avoid, I have discovered that bright lights and loud noises like those at a concert make things worse for me…plus all the other things you listed. I have found I need to live a more deliberately healthy lifestyle. It does get way better!

Apple
on March 1, 2018 at 8:47 am

I disagree. Some supplements can be life saving. I am brand sensitive. I take magnesium and it induces sleep. I can also tolerate b vits in food. Giving the message that these supplements “spell trouble” is not accurate. Perhaps they spell trouble for you? It is individual, trial and error.

It is hard to trust you as an authority figure. You meant a lot to me and then you disappeared.

I am doing all I can to take care of myself and that involves supplements like vit d in cod liver oil. This supplement is a life saver.
But I do not have a friend who can just bring me organic food while I lie in bed nor can I just move to the forest.

An important message to psych med survivors is that you can take supplements. It is individual. You can work. You can be a mother. You can function in your life. Some benzo sufferers have no other choice.
I have to use supplements like magnesium. I found one that works.

Janice D
on March 1, 2018 at 11:41 am

I, too, have found I have to keep my diet and lifestyle very simple and clean. No sugar, supplements, caffeine, or overly processed foods. I know it affects everyone differently. Walking helps me for the akathesia. Numbness in my extremities have been a severe symptom the past 3 years, so the fact that I can walk now is a big success!! I finally put away the wheelchair and walker! Yay! I’m grateful your’re back doing your blog and thankful you got through your setback. Your journey gives me a lot of hope. ❤️👍🏼

Tony
on March 1, 2018 at 12:56 pm

Although I have compasion for your setback. It is a massive reminder that some may never heal and this life may be all we have. It also drops seeds of doubt for us to ponder on a day when we might being feeling well enough to think…….This could be over, but wait…..Jennifer Leigh thought she was healed too. I hope you have suffered your final setback and are feeling much better!!

Ruth
on March 1, 2018 at 4:55 pm

Thanks for this list of things to avoid…somehow, through experience, we learn what works and doesn’t work. I was not able to take any supplements, but after two tears, I tried Magnesium, and I found it was helpful for my nervous system….but no B vitamins. A year or two later, I take individual B vitamins, B1, B12, and B6, but still cannot do a Multi B. I am noise Intolerant still.
But on the whole, I am pretty good, but still miss my good nights sleep…it is much better, but I cannot take for granted that I will always sleep. Thanks Jenn for always trying to be of help to us…keep taking good care of yourself….

Renae
on March 2, 2018 at 12:54 am

So happy to see you’re back Jenn, I don’t think anyone can blame you for having “disappeared” what good are you to anyone if you’re not well yourself, I hope you don’t have any guilt regarding your decision to look after yourself nor do I believe anyone should make you feel bad for having done so. I also think there are different levels of suffering in withdrawal and some people may never endure the depths of hell that others experience. That being said I agree with everything you have detailed in your blog regarding triggers, all of the above set me off at one time or another and regretfully at 15 months I consumed a few cocktails whilst in a window on holiday and I’m still paying the price 6 months later…steer clear people at least until you are fully healed (and then some). magnesium used to be my go to but since being in withdrawal I can’t tolerate it even in the most minute doses. I seem to crave chocolate more than ever lately but after a few days of “cheating” I always inevitably pay the price. I still try and work part time and get out as much as possible, sometimes I wonder if fully surrendering to a stress free life never teaches our brain to regain the skills to deal with day to day things, I push a little but try not to over do it, I still miss my life ever so badly, that’s one thing I struggle with- acceptance.
Thanks again Jenn, I appreciate your down to earth, matter of fact mentoring in this crappy experience, enjoy your organic food and living in the forest
Much love
Renae.

Arvind Kumar Singh
on March 2, 2018 at 3:03 am

Glad to read your blog after a very long time. I agree with your observations which I am following since beginning of withdrawl . I’m avoiding all Supplements, Vitamin B and Magnesium since last 20 months of withdrawl but it is not possible for me to avoid Gluten free bread because wheat bread is our main food in Northern part of India. Gluten free food is not easily available here. Apart from that I am taking whole grain food vegetables and fresh fruits .There is some improvement in my sleep pattern but still I am suffering from some severe symptoms like insomnia fear of death , hopelessness and sensation in my head ,body and brain.This is horrific .
Regards
Arvind

Ap
on March 2, 2018 at 6:14 am

I am so glad you’re back but I disagree with some of your recommendations and get concerned when you make blanket statements that everyone should avoid certain things. On another of your blog posts, you told people to avoid salmon and so the fear is spread because people listen to you. Many of us use blenders and lawnmowers just fine. I know you help a lot of people, but it’s also helpful if we can speak for ourselves on some things instead of making large blanket statements that are read by very scared people.

If you read the post carefully, you’ll see that I wrote that some people won’t have any problems with some of the things I’ve listed. But some people will, and I personally feel that those of us who know that certain things can trigger a wave should share that knowledge. It’s not spreading fear, it’s spreading information. I wish I had known about the vibration and stress of a long car ride. I may have been spared my setback. I’ve been told that a neurologist concurs that vibrations (including driving) can increase the CNS activity. As for the salmon, (a very old post) I wrote that the fish flared me and that it has flared others, but that doesn’t mean one should avoid it. I continued to eat it, knowing that I would have a huge increase in tingles and burning. But it was worth the nutrition. It’s important, in my opinion, that we are as honest as we can be in withdrawal and share what we know. Of course, everyone is different, and we all need to recognize that. Some can take vitamins, for example, but some are revved up horribly by them. We should all be made aware of that and make our own decision. I’ll continue to share what I know and I’ll do my best to share in such as way as to not flame the flames of fear that I know are so rampant in withdrawal. Thanks for the reminder.

If you can’t avoid gluten, don’t worry about it. Millions of people have recovered without going gluten-free. You will get better, in time! We can avoid what we can that may flare us, but we can’t avoid everything. Life goes on! I’m sorry you are still suffering. Know that as you heal, life will get very sweet again. In fact, for many of us, it gets better than ever.

Thanks so much for your kind words. It’s odd how some things set some people off, but not others. We all have to find our way, what works for us, what doesn’t. It’s good to be aware of some of the common triggers so you can choose to explore them or not. Keep healing. I know you will feel better.

Thanks for stopping by Ruth. Thanks for sharing your experience with vitamins. Good to hear other people’s stories. I am sure that one night, your sleep will smooth out and you’ll be able to trust a good night’s sleep on a regular basis. Keep healing!

I disagree that some won’t heal. It may take longer for some, but everyone gets better. Even my setbacks are a thing of the past now. I got better. And there will come a day when setbacks won’t happen. So please hang in there and know that better days are ahead for you. If anything, I hope my setback helps people ease back into life, and not jump in like I usually do! 🙂

Congrats on being able to ditch the wheelchair and walk! That is quite an accomplishment. I know things will only get better for you. A simple lifestyle helps so much in bwd. Glad you are sticking with what works for you. God bless!

Glad the vitamins work for you. They don’t work for everyone. They make some of us feel awful. I’ve heard from a great many people over the years who have had bad flares from certain supplements. But your experience is why I wrote in my blog article that it is an individual thing. Sorry I let you down when I disappeared. My setback was extreme. I was in acute withdrawal and wasn’t able to take care of myself. I had to take a break. Not everyone is well enough to work in withdrawal. Some are so sick that they can’t function as they used to, but I am glad you are able to.

Helen, Thanks for your kind words. I forgot to list those things. I agree, loud noises and bright lights can cause a flare for some people. Thanks for adding this to the list. I remember years ago one of my benzo buddies on the East coast went to a concert and man, she came back home a mess! She said it was way too much for her CNS. She was fairly early in recovery. But her story helped me avoid loud/bright events. I usually have a Pandora station called Healing Sounds in the background playing. It’s soothing!

Leigh Ann Bailey
on March 4, 2018 at 6:01 pm

I’ve known for a couple of years now that the Xanax is affecting me negatively. I remain in an emotionally numb lazy state. My plan was to wean off the beginning of this year. At the dr’s office, I mentioned I ran out of my RX early. The Nurse practitioner says, ‘No problem, we can increase the dosage’. Never asked me about side affects, what’s going on in my life or if I wanted a dose increase.

Naturally, I can’t quit cold turkey; It’s too uncomfortable. In the same breath, I’m increasingly uncomfortable on them. I have no idea how to feel normal. The conventional medicinal approach has compounded issues. I feel hopeless. Glad I stumbled across this blog. Thanks for sharing your experiences.

I am so sorry to hear that you’re benzo sick. But those of us here can relate. Please educate yourself as much as you can so you can make the best decision for yourself as to how to come off safely and recover. And you will recover! You’ll regain your health and the memory of these drugs will fade away. I wish you all the best on your healing.

J.E. Van den Hazel
on March 7, 2018 at 11:42 am

Jennifer, thankfull you are so much better now.
I’ve tought of you very often these months and prayed for you.
Your blog and your words were so very helpfull for me.
I wish you and your loved ones all the best.
Catherina from the Netherlands.🌷

Thank you so much! I am grateful that I am well. Life is really amazing these days. I know everyone will get to this place where they feel well and are so incredibly grateful.

HealthAdvocate
on March 13, 2018 at 6:46 am

Thank you Jennifer! I was excited to see that you are back. I hope that you continue to heal and that setbacks are truly behind you. You provide a lot of gentle, loving support for people who are experiencing withdrawal. You are open and honest. I have found your writings to be encouraging.

wendy caron
on March 16, 2018 at 2:31 am

Glad your back.But the best lesson I learned from you,Is to look after yourself.You owe no explanation,no justification for going away to look after you.I applaud you.I appreciate how you make us think about what we take into our bodies,including supplements,but also clearly point out ,not everybody will be effected by the same things.Some of the groups i have left have pushed various supplements with no regard for how it can bring on more suffering.It always good to have a “heads Up” on things that may increase sxs.Cannot wait to read more of your blog,and how we can keep the faith and to look out for ourselves in so many ways.Glad your back!